We have all been there, watching the telly and mindlessly eating when we aren’t even hungry. Boredom eating is very common and it’s not unusual to reach for a snack when you don’t have much else to do. However, are you experiencing this often and struggling to break the cycle? Here are some tips to help stop you from boredom eating.
Eat regularly throughout the day
If you are full and satisfied throughout the day you may be less likely to eat out of boredom. Whether it’s three main meals a day or meals and snacks, finding a routine and eating regularly may help prevent boredom eating. This may look different to everyone, so just make sure you follow a routine that suits you and your lifestyle. If you are planning on having a meal or snack within the next while, this may help to stop you from eating out of boredom later on.
If you are working from home, it may be beneficial to prepare your meals and snacks for the day and leave them aside, as if you are heading to the office. This may help you from opting for convenient options that may be higher in fat, sugar, and salt due to a lack of time to make a healthy balanced meal.
When opting for a snack, try choosing something that will satisfy you. A satisfying snack usually contains both fibre and protein. Some examples include;
- Veggie sticks and hummus
- An apple with peanut butter
- Wholegrain crackers, cucumber, and cottage cheese
- Greek yogurt, fruit, and nuts
If you have some of the above options easily available, it may help you from opting for high fat, sugar, and salt snacks.
When it comes to boredom eating, it may lead to overeating. Try to portion the snacks rather than eating from the container or bag. Using a plate or bowl will make you more aware of the amount of food being consumed.
All our meals are calorie and portion controlled. Why not add some of our healthy snacks to your order this week? A great option if you fancy something sweet and tasty!
Sometimes it’s easy to confuse being thirsty with hunger, so make sure you are drinking enough throughout the day. It may be beneficial to keep a water bottle close by for convenience, as a reminder to drink water and to keep track of the amount you are drinking.
Recognise your hunger
Try to tap into how your body feels. Try to eat when you are hungry and stop when you are full. Be mindful of your hunger cues and honour them. Mindful eating can be very helpful to reduce eating in response to emotions like boredom.
Occupy your time
Try to find other ways to deal with boredom. If it’s possible, go for a walk, listen to a podcast, read a book, or call a friend. It may distract you and make you aware that you were about to eat from boredom rather than hunger.
Remember, it’s normal to occasionally reach for a snack when you are bored, so don’t be hard on yourself!